How to lose weight with brown rice?

Weight loss with brown rice

White rice has no bran and is low in vitamins B1, B3, and B6 and has fewer minerals such as iron, manganese, magnesium, calcium, and phosphorus and very few essential fatty acids compared to brown rice. has it.

Many people think that eating rice is fattening, but if you pay attention to the cooking method and the amount of food and even the type of rice, obesity does not occur, but it is effective in good health.

Brown rice with bran is much better than white rice and has better medicinal and therapeutic properties for a person. And this rice is more useful for weight loss because it has less cholesterol and sodium.

Explain more about brown rice If brown rice, which has several layers, only the outer and non-edible layer is taken, brown rice is obtained. In fact, brown rice is an unrefined whole grain with only the outer husk removed.

This substance is one of the whole grains that has many nutrients and is tastier and tastier than white rice.

 Coffee rice sprouts are also very useful in slimming people and have effective anti-obesity effects. To prepare brown rice sprouts, soak them in water for a few hours to germinate, which has a special nutritional value due to the presence of gamma amino butyric acid (kaba). It comes back and this is the best way to get the most out of good rice cabbage, proteins and enzymes. You can use the sprouts of brown rice to be more productive.

Research has shown that consuming brown rice after six weeks makes a significant difference in reducing a person’s waistline and overall volume compared to before, and the nature of brown rice is cold and dry.

The process of brown rice in weight loss

Many people think that cutting out too many foods in their daily food basket can suddenly reduce obesity, which is a dangerous thing, and losing weight takes a long time and happens gradually.

Weight loss will be followed by fatigue and constant tiredness. Low calorie foods such as brown rice are very effective.

Consumption of brown rice in the daily diet proves to be very effective in treating obesity, diabetes, nervous system disorders and many other cases.

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Brown rice is a good food to fight obesity. This rice has manganese, which helps in receiving energy from proteins, carbohydrates and fat synthesis by increasing metabolism in the body, and studies have shown that the effect of brown rice in the body is positive and reduces the accumulation and accumulation of fat.

Uses of brown rice

Brown rice helps raise the level of good cholesterol (HDL) and lowers bad cholesterol (LDL) in obese people by increasing the activity of glutathione peroxidase, one of the antioxidant enzymes.

Brown rice contains a lot of fiber and has almost three times more fiber than white rice, which will make you feel full and anorexic, resulting in low calorie intake during the day and will have a significant effect on weight loss. One cup of brown rice 3 grams It has fiber, which is more than 10% of the daily fiber requirement for women and 8% for men.

In addition, fiber treats constipation to empty the intestines of waste products and unabsorbed fats in time, in other words, it causes weight loss.

Lose weight with brown rice

Of course, the amount of calories in brown rice is less than white rice, but it is not recommended to overeat in the case of brown rice, but we can eat less than white rice, which gives a very full feeling of satiety. Since this food has calories It is average to consume half a cup to one cup daily.

On the other hand, brown rice is a healthy food that is useful in improving the function of the digestive system and by reducing the wave movements of the intestines, it reduces the absorption of excess and unnecessary fats and directs it out of the gastrointestinal tract.

Brown rice has 66 grams of carbohydrates in its nutritional value of 100 grams (raw), while protein is 6 grams and fat is 2 grams. Carbohydrates are a source of energy for physical activity and sports, and despite the low amount of fat and protein, good capability. Obese people lose weight.

The digestion time of brown rice, despite its complex carbohydrates, is four times that of white rice in the stomach, and this is one of the reasons for satiety and anorexia in people who consume brown rice, while white rice has easily digestible carbohydrates.

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Finally, brown rice has a much greater effect on weight loss than white rice, so that its calorie burning is equal to 30 minutes of brisk walking, and it is necessarily recommended to use brown rice, exercise and physical activity.

How to cook brown rice and use it in your daily diet

Brown rice takes longer to cook than white rice, but it tastes better and tastier. Mix one cup of brown rice with two cups of water and put it on the heat to bring to a boil and let it cook on low heat for 45 minutes. After cooking, remove from the pan and simmer after 10 minutes.

Brown rice

Nutritional value of brown rice cooked in 100 grams;

Calories: 111

Fat: 0.9 grams

Carbohydrates: 23 grams

Protein: 2.6 grams

Fiber: 1.8 grams

Sugar: 0.4 grams

You can consider fried or roasted brown rice in a bowl of vegetables and eat it or serve it with protein foods such as shrimp and chicken breast.

You can also mix a cup of cooked brown rice with vegetable soup and serve it as a healthy meal.


Low-calorie foods usually help a lot in treating obesity and good health. One of the low-calorie foods is brown rice, which has an anti-obesity effect as an unrefined whole grain.

This food with many micronutrients such as vitamins and minerals and essential fatty acids has many medicinal and therapeutic properties such as slimming for humans.

 The abundant fiber in brown rice is an important factor in giving a feeling of satiety, anorexia and speeding up the bowel movements, which ultimately leads to weight loss.

Brown rice is slower to digest than white rice, but it burns a lot more calories and equals 30 minutes of brisk walking.


Despite the good properties of brown rice in an anti-obesity diet, sports and physical activities are recommended with it, and at the same time, avoid overeating and be content with half a cup to a cup.

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